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If you have trouble swallowing pills or want more options for adjusting your dose, a melatonin spray might be your best option. Source Naturals’ Melatonin NutraSpray is a smart solution that comes in a fun orange flavor. This supplement contains 1.5 milligrams of melatonin per spritz. This makes it easy to only use a small amount if you need less help falling asleep, or you can go for two or three spritzes when you really need to re-regulate your sleep.

It’s also great for traveling or for using any time you don’t have a glass of water on your nightstand. Dosage : Melatonin comes in a variety of doses ranging from 0.2 to 10 milligrams. There is not one recommended dose, and lower doses often work as well as higher doses. Speak with your physician to figure out if melatonin is appropriate for your individual needs, and if so, the proper dosage. Form: Melatonin supplements come in a variety of forms including capsules, tablets, sprays, gummies, and lozenges. If you don't like swallowing pills, gummies, sprays, or lozenges may be a good option for you. However, if you prefer to avoid added sugar or sugar substitutes in your supplements, capsules or tablets are usually free of sweeteners. Ingredients : Always double-check the ingredient list to see exactly what is in your melatonin supplement.

Some products contain additional ingredients such as herbs or complementary vitamins. Additionally, some supplements contain soy, gluten, or other common allergens. "Melatonin, a hormone produced in the pineal gland, suppresses neurons in the brain that keep you awake.   We naturally make our own melatonin, but exposure to light and pre-bed screen time can interrupt this important process. Multiple studies show that melatonin can assist in falling asleep; however, it's also prudent to assess other factors that can inhibit the initiation of sleep such as watching TV, looking at your phone, smoking, excess alcohol, and stress." — Kristin Kirkpatrick , MS, RDN. A personal note on my recommendations written above . As a dietitian, I am careful to recommend supplements. In writing this article, I spent time reviewing the most current clinical research on melatonin supplementation and optimal doses, looking at multiple products and brands, and consulting with trusted peers in dietetics. I believe the melatonin supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. Also known as: Melatonin Time Release, SGard, Bio-Melatonin. The following information is NOT intended to endorse any particular medication. While these reviews might be helpful, they are not a substitute for the expertise, knowledge and judgement of healthcare practitioners. Reviews may be moderated or edited before publication to correct grammar and spelling or to remove inappropriate language and content. Reviews that appear to be created by parties with a vested interest in the medication will not be published. As reviews and ratings are subjective and self-reported, this information should not be used as the basis for any statistical analysis or scientific studies. Dr prescribed these for me as for many years I have nightmares, talking, screaming in my sleep, thrash around night tremors in other words. Need to sleep 12 hours to feel normal as my dream life is so hectic! After taking this med, nightmares are worse!, heart is racing, waking up 2 am and like I've drunk 20 cans of Red Bull. Don't know what will work for me but this ain't the stuff! ” For Insomnia: “Thank you , you have changed my life !! Melatonin is now my best friend and addiction!” For Insomnia: “Was going to bed, falling asleep, waking couple hours later and staying awake 4-5 hours before going back to sleep. Dr gave me Melatonin - been taking 0.08 mL and sleeping soundly for 9+ hrs. Still feel better than before so going to reduce dosage and see what happens.” For Insomnia: “.6 ml of melatonin makes me fall asleep after 2 hrs or so of taking it. I am worried about long term effects of taking it regularly. It works for me.” For Insomnia: “I have had chronic insomnia for 20 years, and usually coped by taking afternoon naps when I had to work through a day on 4-6 hours of sleep, or exercising extremely hard to tire myself out (neither is a long-term good solution). I would recommend carefully starting with 1mg and increasing 1mg at a time only to the extent that it's necessary. If I take 2mg I'm asleep in an hour with a 50% likelihood, and if I take 5mg I'm asleep in 45 minutes with a 90% likelihood.

But the vivid, often disturbing dreams are more common on nights when I take the larger dose.

I personally have not had any of the side effects from melatonin other people have mentioned like an increase in depression or suicidal thoughts, and I'm extremely prone to both of those. Aside from marijuana, this is my best option for getting 8 hours of sleep regularly.” For Insomnia: “I took melatonin 5mg every other night for three nights. It did help me fall sleep 2 - 3 hours earlier than my normal sleeping time, but it was always a poor quality sleep, very light, tossing and turning in the bed all night long, having weird nightmares and being half-awake.

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